Warm-Up 950/25:00
300 Free
4x75 @10s Rest -O: 50 Single-Arm Freestyle-25 D.P.S -E 50 Single Arm Back Stroke -25 DPS
2x75 @10s Rest Free or Back Build to Fast
2x100 @10s Rest I.M
Pre-Set 850/25:00
3x50 @10s Rest Backstroke (Focus on a Strong Kick)
1x150 @15s Rest Freestyle Breathing every 3
4x75 @10s Free Rest Descend 1-4
1x200 @20s Rest Free Breathing every 3/5 by 50
2x25 @5s Rest Breaststroke with emphasis on glide
Main Set 1850/45:00
3x150 @15s Rest Freestyle Pull
10x25 @10s Rest Choice stroke, Sprint
4x100 @20s Rest Freestyle, each 100 with a different breathing pattern
8x25 @10s Rest -O fly, -E Free All out
1x400 @30s Rest Freestyle, building each 100
6x25 @10s Rest Backstroke, Fast
Cool Down 200/4:00
200 loosen
3850 94 Minutes
